Butts got huge in the last few years.
Maybe you are feeling like you are being left behind, or you have always wanted a perfectly shaped bubble butt.
Have no fear, with these 10 techniques for a perfect bubble butt you will finally achieve the dream shape of your butt.
But, a strong behind is not just important for aesthetic reasons.
It helps with your posture and can reduce the pain in your joints, knees, and back.
The beauty of our list is that you can do most of these exercises at home and get a free bubble butt.
1. Eating right
No matter if you want a nicely shaped or a big bubble butt, eating right is essential.
You need to eat enough calories.
You also need to eat the right amount of protein and carbs.
Protein will help your muscles repair faster and make your glutes stronger.
The right amount of carbs will either help your butt grow or help it stay the size you want it to be while you shape it with various exercises.
On average you should eat 0.4 grams of protein per pound of your body weight.
2. Make toning your butt something you do every day.
This does not mean that you have to work on your bubble butt all the time.
It just means that you can take advantage of your everyday life and situations to further tone it.
For example, take the stairs and not the lift.
Walking up the stairs is a great exercise in general.
If you are already doing that, make it harder for yourself and walk two stairs at a time instead of just one.
Be mindful of how you walk.
Watch your posture.
The more correct your walk the more stress it places on your glutes.
3. Do squats
When you see bubble butt pics they are usually some kind of model doing squats.
For very good reasons.
The squats are the best and most basic exercise that works on activating the majority of muscles in your glutes.
If you are looking for a nicely shaped butt do them with your body weight only.
In the case that you want big glutes instead, be sure to use weights.
Do three sets of 15-20 reps.
4. Do jump squats
Fourth on our list is a more intense variation on the squat.
The jump squat is a great way to combine the toning of your butt with the toning of the rest of your lower body.
It works on your thighs and calves as well.
Do 3 sets of 10-15 reps.
5. Do the bridge exercise
This is a great exercise to shape your butt and is one of the rare exercises that focuses completely on your glute muscles.
Just lay on your back.
Knees come a bit forward with your feet still on the ground.
Push your hips forward until your shoulders and feet form a sort of an irregular bridge.
Hold the position for a few seconds and lower your body.
Be sure to do 3 sets of 20 reps.
In the case that you want a big bubble butt do this exercise with a barbell or some other type of weight.
The additional pressure of the weight will help your glute muscles grow.
6. Do lunges
Another essential bubble butt building exercise.
Stand with your legs a bit apart, shoulder wide.
Step out with one leg forward.
Lower your body until your forward leg starts creating a 90 degrees angle.
Hold that position for a few seconds.
Slowly rise back to the starting position.
Repeat.
Do lunges leg by leg.
That means 3 sets of 15-20 reps with each leg.
7. Do deadlift
Next technique on our list is a staple bodybuilding exercise.
The benefit of deadlifts is not just for your butt, but also for your hamstrings and lower back.
Doing them will help you not only grow your glutes but will also form your waist and lower back.
If you are looking to be that slim girl with a bubble butt look, deadlifts are ideal for you.
For max results, you will need to use a barbell.
Lower yourself down and hold the barbell firmly in your hands.
Make sure your back is straight, your hamstrings and glutes are activated.
Explode up while holding the barbell.
Hold that position for a few seconds.
Lower the weight back down slowly until you reach the starting position.
Do 3 sets of 10-15 reps.
If you find 15 reps too easy, make sure to adjust the weight on your barbell.
8. Do the cat-dog exercise
An easy to do exercise that you can do anywhere.
It works on your hamstrings, glutes, lower and upper back.
The most important thing to remember while doing this exercise is that you have to do it slowly and gracefully.
The amount of time you spent performing every moment can have a drastic effect on the building of your well-shaped bubble butt.
Start on your knees with your palms on the floor.
Stretch one arm forward and the leg of the opposite side of your body backward.
Stretch them out slowly.
Hold the stretched out position for 5 to 10 seconds.
Again, slowly return to the starting position.
Repeat with the other arm and leg.
Do this exercise in 3 sets of 20 reps.
9. Do step ups
Next on our list of 10 techniques for a perfect bubble butt is a simple, yet effective, exercise that you can do both at home or in the gym.
All you need is some elevation, a chair for example.
Step with one leg forward onto the elevation and raise your body up using only the muscles of that leg.
Do 3 sets of 15 reps with each leg.
10. Do kickbacks
Start in the position similar to that of the cat-dog exercise.
Keep your back straight at all times.
Push one leg back while holding the initial 90-degree angle.
Stretch your leg back as far as it can.
Hold it in that position for 5 seconds.
Lower and repeat with your other leg.
Do 3 sets of 15-20 reps.
